Mediterranean-Inspired Brown Rice Pilaf
A heart-healthy brown rice pilaf inspired by Mediterranean flavors, packed with soluble fiber, plant-based proteins, and healthy fats.
Ingredients
- 1 cup brown rice
- 2 cups vegetable broth
- 1 tbsp olive oil
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 red bell pepper, diced
- 1 zucchini, diced
- 1 cup cherry tomatoes, halved
- 1/4 cup kalamata olives, sliced
- 1/4 cup chopped fresh parsley
- 1/4 cup chopped fresh mint
- Juice of 1 lemon
- Salt and pepper to taste
Instructions
In a medium saucepan, heat olive oil over medium heat. Add diced onion and garlic, sauté until softened.
Add brown rice to the saucepan and toast for 2-3 minutes, stirring frequently.
Pour in vegetable broth and bring to a boil. Reduce heat, cover, and simmer for 30-40 minutes or until rice is cooked and liquid is absorbed.
In a separate pan, sauté red bell pepper, zucchini, and cherry tomatoes until slightly softened.
Once the rice is cooked, fluff it with a fork and stir in the sautéed vegetables, kalamata olives, parsley, mint, lemon juice, salt, and pepper. Mix well.
Serve the Mediterranean-inspired brown rice pilaf hot as a main dish or as a side to grilled fish or chicken. Enjoy!
Estimated Nutrition
Per serving
| Calories | 250 |
| Protein (g) | 6 |
| Carbs (g) | 45 |
| Fiber (g) | 7 |
| Sugar (g) | 5 |
| Saturated fat (g) | 1 |
| Trans fat (g) | 0 |
| Sodium (mg) | 400 |
| Cholesterol | 0 |